The mercury is short and the pain is long

What looked to be an intimate affair 5 mins before launch turned into a full on Block Party as 27 pax posted w/no need for warm-up.

The Thang

3/4 loop run around WEP

COP

SSH x25

Mtn climber x25

IW x25

Peter Parker x10

Parker Peter x10

Monkey humper x15 (yes, YHC loves the Monkey Humper!)

Slow merkin x10

Mosey to playground and break into 4 groups

Group 1: Pull-ups x10
Group 2 : Decline merkins x15
Group 3: Dips x20
Group 4: Sprint from playground to path / backward sprint to playground
Repeat cycle and repeat again

Two lines formed for slalom runs with line doing continuous Sumo squats (rinse and repeat)

Mosey to hill

Plank sequence

Bear crawl to top of hill / 5 burpees / backward bear crawl down hill (5 cycles w/bomb jacks x5 at top on rounds 2 and 4)

COP

Tuck jumps x10 OYO

Side lunges x10 L/R

Tuck jumps x10 OYO

Flutter x20

Hello dollies x20

Run home

COT

Naked Man Moleskin

T-claps to Funhouse for inspiring the pax on a 20 degree windchill day w/his Soffes…props to the others on his cheerleading squad who got the note in class and followed suit!

Also, a shout out to honor one of our deceptively fearsome pax.  Yes, that would be Li’l E.  We did not make it easy on him at the beginning, twisting his favorite QB Eli into what became a handle pronounced “Lily”.  Yet, 12 months later he posts multiple times a week despite living outside Fort Mill, is 20+ pounds lighter and has no problem keeping pace through the toughest beatdowns.  He may be quiet but he is all in and his consistency is what has made the difference.  Well done, brother!  Keep pushing!

 

 

 

 

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I Hear Banjo’s, Paddle Faster

Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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I Hear Banjo’s, Paddle Faster

Good turn out on what is expected to be the warmest day of the week. PAX’s were ready, Q was ready, Great workout – 28 strong

The Thang:

Warm up job around park, circle up in center

50 SSH
20 Imperial Walkers
20 Standing Lunges
20 Squats
20 Peter Parkers – elbow plank when finish
20 Parker Peters – elbow plank when finish
10 Spider Man Push-Ups

Mosey to Hill

2 sets of 10 decline Merkins
20 High Slow Flutters
20 LBC’s

Modified Jacob’s Ladder to 5
Run to top of hill, burpee’s, bear crawl down

Mosey to Playground – partner up en route

Partner 1 sprint 40 yards to path and back
Partner 2 10 pull-ups – switch, then 10 dips, switch

20 Mountain Climbers
20 Rosalita’s
20 Hello Dolly’s

COT

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So that’s what sandbags could be used for

26 pax entered the gloom to take advantage of some wet sandbags and a view of WWL’s squats (emphasis on the hip thrusters).

The Thang:

Warm up lap around WEP

COP- peter parker, parker peter, SSH, imperial walker, squat, squat-pushp-up,  

Mosey to hill

Reverse jacob’s ladder, burpees at the top, squats at the bottom, to 7

Mosey to parking lot

Side shuffle to mid court, jog second half, repeat

Karaoke to mid court, jog second half, repeat

Bearcrawl to mid court, lunge walk second half, repeat

Mosey to field (enter sandbags)

line up behind sandbags, first person does 10 squats with sandbag extended over head, then does a full suicide, next person steps up, etc.

Repeat with 10 pushups with sandbag on back

Form to line facing each other, sit on ground, pass the sandbags up and down the lines to the person to your left, add in a push press for extra workout. Reverse direction.

20 seal sit ups

1.5 MOM – mountain climbers, freddy mercury

COT

Moleskin

Strong showing by the pax, glad to see new faces coming back for more! QIC ending up taking requests from the pax (aka CSPAN)…. evidently his knees where hurting during the warm up. Although there was several comments and compliments to WWL’s squats and compliments were coming from those admiring the rear as well as the impressive hip thrusters….. just saying.

Reminder of The Fort leadership meeting Jan 30 0700 at casa de Santini to discuss 2014 planning, expansion and development.

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Game Plan – Proverbs 26 What not to do!

8 PAX arrived in the cold rain at Chickfiet for some Chicken n Wizdim.

Studying Proverbs 26 and winding down the book with 5 chapters left, the wise authors are not holding back and telling it like it is. 26 breaks down into 4 sections for us that covers the following:

Fools, Sluggards (lazy), Those careless with words, and liars/deceitful people.

The Challenge is What not to do and don’t fall into these categories even in the slightest way in order to avoid obvious trouble.

Key verses:

4 Answer not a fool according to his folly,
lest you be like him yourself. Engaging with a foolish person makes you a fool
5 Answer a fool according to his folly,
lest he be wise in his own eyes. Warn or correct the fool so they know the right way, but then move on

8 Like one who binds the stone in the sling
is one who gives honor to a fool. Like getting hit was a misfire, Be careful of the crowd you run with and people you “honor” as it can bite you and hit you in the face one day.

13 The sluggard says, “There is a lion in the road!
There is a lion in the streets!” Any excuse not do to what we need to do…..How driven are you at work, but not in your marriage and with your kids….don’t be lazy where it matters!

22 The words of a whisperer are like delicious morsels;
they go down into the inner parts of the body. Gossip and words of destruction are like taking little poison pills….they go in deep and kill from within.

27 Whoever digs a pit will fall into it,
and a stone will come back on him who starts it rolling. Liars and deceitful people not only end up trapped, but can get killed by their own web of deceit

Proverbs 27 Next Friday. Come and join us!

God Bless!

 

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Fort Running Crew Preblast to Cola

 

To All Fort Pax looking for another challenge.  Whether you ran the Kiawah Half/Full or have never ran one before, WE NEED YOU.    

Who is man enough to step up and join the crew to Columbia on March 8?  Let’s make a good showing in Cola.  It is a challenging, but good route.

Visit the F3 Columbia Preblast with all the information necessary.  F3 Columbia had secured a special $ 35 registration fee for their group and all previously interested runners.  All we need to do is provide Chaser with a ballpark number and he will help with requesting the same special rate. Please respond to me by COB 1/18/2014 and I will help coordinate with Chaser.

http://f3nation.com/2013/12/18/run-hard-preblast/

Here is a training schedule similar to the Columbia routine.  I am out each morning and some evenings for a run.  Sunday morning 6 am runs across Fort Mill.  All are welcome to tag along.  The more the merrier.  Saturday tweets will go out to find all takers.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1/6 – 1/11 3 Miles F3 4 Miles 3 Miles Off F3 5 Miles 15
1/13 – 1/18 3 Miles F3 4 Miles 3 Miles Off F3 6 Miles 16
1/20 – 1/25 3 Miles F3 5 Miles 3 Miles Off F3 8 Miles 19
1/27 – 2/1 3 Miles F3 5 Miles 3 Miles Off F3 10 Miles 21
2/3 – 2/8 4 Miles F3 5 Miles 4 Miles Off F3 11 Miles 24
2/10 – 2/15 4 Miles F3 6 Miles 4 Miles Off F3 12 Miles 26
2/17 – 2/22 4 Miles F3 5 Miles 4 Miles Off F3 9 Miles 24
2/24 – 3/1 3 Miles F3 4 Miles 3 Miles Off F3 8 Miles 18
2/3 – 2/8 2 Miles F3 2 Miles 2 Miles Off Race / 13.1 Give Thanks 19
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No Cadence Makes Me Sad

18 PAX posted at The Fort “Laces IN/ OUT” for a balmy 25 degree workout

In honor of the Fort Mill Police Department and our friends from the neighborhood we conducted a tribute to The Marine Corps Silent Drill Team, and please understand that no cadence makes me sad.

The Thang:

We conducted a long walking warm up around the path of the park with a high level of mumble chatter and no cadence calling to include: Lunge walk, butt kickers, high knee, and walking imperial walker with a few stops along the way to circle up for COP to get cold tired muscles ready for fun.

Run the drill bits of WEP = 5 exercises x 7 repetitions – Burpee, Merkin, SSH, Monkey Humper & Squat.

Partner up for partner push and partner pulls.

Arkloader series along tree line = bear crawls, lunge walk, duck walk and baby bunny hops.

Back to COP:

Dealer’s choice for AB-LAB, we made it through the group twice at each selection for 10 repetitions. It was fun to have the runners join us for some additionally painful suggestions.

Slow short mosey to COT:

Naked Man Moleskin

Consider Alcatraz on Saturday 1/11/14 because of the 7K running race immediately following our WEP workout, details of the race http://racesonline.com/events/7k-preservation-run

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss + 210  pounds (equal to my body weight) of food donated to the Food Bank from our group.

Friday movie night, props to Navy Seals, almost as tough as a Marine.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Ice-Block Party @ WEP

21 Pax posted on a 9 degrees morning to get thier Man Card punched twice for a frost bite beatdown.

FunHouse @ Q

COP
1/2 lap around WEP
SSH X 40
Imperial Walkers X 40
Mountain Climbers X 30
SSH X 30

get Moving to the Hill

Accumulator with a Hill
SSH X 40
Jump Lunges X 15, SSH X 40
Plank Punches X 40, Jump Lunges X 15, SSH X 40
Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Burpees X 15, Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40

2 minutes of Flutter kicks

COT

Naked (with at least 3 layers on) Moleskin:
The goal today was to stay warm, keep moving. Mission accomplished! ….Until the COT and 8 seconds later, frozen! Everyone showed up ready to work and get through the coldest post to date. Inspiring to see all of the Pax coming out ready and willing.

Reminder that Santini challenged the Pax to get a single word to give direction in your life for 2014. Keep that word close to your heart and head as we move into this new year with growing families and trying times.

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Prime time pain

20 Pax posted for a NYE pain in a prime number doses.

The Thang

Run halfway around WEP

Form line across facing hill – lunge walk, backward lunge walk, karaoke right, karaoke left, plank it up at hill

Line up across bottom of hill w/back to hill

Decline merkins, SSH, donkey kicks, SSH, CCD, SSH ( repeat cycle)

Run across WEP back to path and plank it up

COP – Sumo squat, jumping lunge, monkey humpers (repeat cycle)

Run back to hill

COP – Hello dolly, rosalita, slow flutter, russian twist, grave digger

Run back to path

Plank punch (endless cycle by Funhouse)

Run to playground and partner up

Alternating pull-ups, decline merkins and dips interspersed w/lap around playground (repeat cycle)

Run home

COT

Naked Man Moleskin

Strong effort by all Pax on last workout of 2013!  Prime number sequence insipred by YHC’s 47th (prime time) birthday on 12/31.  Thanks to all for opportunity to lead and reach beyond my comfort zone this past year.  Looking forward to more growth in 2014’s gloom!

 

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Game Plan – Proverbs 24 “Do the Little Things”

Proverbs 24 cuts to the chase and is to the point in its delivery. This chapter really teaches us to have a foundation and plan before building our house. That house can be at work, home, marriage, raising kids and other relationships. Be prepared in all we do and have wise council when doing it. The lazy and unprepared person ends up in a disaster; however the wise and well prepared can sit in content because they were ready for life to happen.

Key Verses:

3 By wisdom a house is built,
and by understanding it is established;
4 by knowledge the rooms are filled
with all precious and pleasant riches.

All knowledge and wisdom comes from God and by having him in our life, we not only gain wisdom and understanding but we can rest in his promises and hope.

11 Rescue those who are being taken away to death;
hold back those who are stumbling to the slaughter.
12 If you say, “Behold, we did not know this,”
does not he who weighs the heart perceive it?
Does not he who keeps watch over your soul know it,
and will he not repay man according to his work?

When we see someone on a road towards destruction, we need to throw a lifesaver. Sitting back and claiming ignorance or “none of my business” is not how we show God’s love to others.

17 Do not rejoice when your enemy falls,
and let not your heart be glad when he stumbles,
18 lest the Lord see it and be displeased,
and turn away his anger from him.

“No Pay Backs”….do not seek revenge or gloat in the wake of other’s failures, but rather lend a hand and look to Glorify God in their situation.

30 I passed by the field of a sluggard,
by the vineyard of a man lacking sense,
31 and behold, it was all overgrown with thorns;
the ground was covered with nettles,
and its stone wall was broken down.

Keep our house in order so that anyone passing by can see that God is first in your life. By doing the little things each day in our marriages, kids, financial and prayer life /spiritual life we keep ourselves from wondering down the wrong road and asking ourselves “how did I get here”? It take a little work each day….don’t be lazy!

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